Your data is in five apps
Picture a typical runner. Runs and heart rate live in Garmin Connect. Sleep and HRV (heart rate variability) live in a WHOOP band. Strength sessions are in Hevy, indoor rides in Intervals.icu, and the scale writes to Apple Health.
None of these apps answers the real question: given how I slept and recovered, what should today’s run be? Today that means opening four or five apps and comparing charts by hand.
AI assistants like ChatGPT, Claude and Grok are good at this kind of reasoning. Out of the box, though, they can’t see any of your numbers.
What freddy is
freddy is an indie app that connects your watch, ring and training apps to the AI assistant you already use. It links Garmin, Apple Health or Health Connect to ChatGPT, Claude or Grok, so you can ask about your training and get answers based on your real data.
freddy doesn’t run AI on your data and doesn’t train models on it. It only makes the data available to the assistant you choose, and the data stays yours. Under the hood it is a hosted server using the Model Context Protocol, the open standard these assistants use to read outside data, but users never need to see that part.
freddy was built by Tom Tomaszewski, an age-group triathlete, and is operated by reThrive Labs LLC in Wyoming. It has more than 15,000 members.
How it works
TL;DR: Connect your watch, ring and training apps to freddy once, add freddy to ChatGPT, Claude or Grok, then ask about your training in plain English. Your assistant answers from your real numbers, not guesses.
Setup is three steps, with no coding:
- Connect your sources. Sign in to Garmin, Polar, Intervals.icu and the rest from inside freddy. Access is read-only, and you can revoke it at any time. Apple Health and Android Health Connect go through the freddy phone app.
- Add freddy to your assistant. freddy is an official app in ChatGPT and is listed in Claude’s connector directory, so you add it from their directories. Grok and other assistants connect with your freddy link and a sign-in.
- Ask. “How did I sleep this week compared with last month?” or “Is my resting heart rate creeping up?” Your assistant looks up your real numbers and answers from them.
Your assistant sees more than daily summaries. It can also read the detail behind them, such as the sets in a gym session, your sleep stages, or the readings behind a workout. freddy keeps the data fresh in the background, so you don’t have to sync anything by hand.
For technical users there is also an API (beta, included in Pro). freddy publishes ready-made prompts at freddy.coach/recipes, such as a morning briefing on sleep, HRV and resting heart rate.
A real week: the plan adjusts itself
Tom’s own runs and rides come from Garmin, his indoor rides from Intervals.icu, and his sleep and recovery from a WHOOP band and an Oura ring.
He doesn’t go and ask. His own AI assistant comes to him on a schedule with two jobs:
- On Sunday evening it drafts next week’s plan from last week’s actual training and recovery, fitted around his calendar. Tom approves it first.
- Every morning at 5:30 a.m. it reads his fresh freddy data and messages him today’s session, the reason for it, and any flags.
The rule is simple. It compares his HRV and resting heart rate with his own normal range, looks at his sleep, and checks what he actually did yesterday. It never assumes the plan happened.
In mid-October his HRV slid from about 45 to 35.5 ms over a week while his resting heart rate rose from 44 to 50 bpm. The assistant proposed a lighter “hold” week but kept the most important workouts, including a 3 x 2 km run.
freddy supplies the data. The planning comes from Tom’s own assistant.
Data sources and AI assistants
freddy covers more than 100 sources. Some connect directly, and many more arrive through Apple Health or Health Connect on your phone. What each one shares depends on the provider, the device and the permissions you grant. Here are some of them:
| Airthings | Amazfit (beta) | Apple Health | Apple Watch |
| Concept2 | COROS | Cronometer | Dexcom (alpha) |
| Eight Sleep | Fitbit | Garmin Connect | Google Health (alpha) |
| Health Connect | Hevy | Intervals.icu | Lifesum |
| Lose It! | Lyfta | MyFitnessPal | Nike Run Club |
| Oura | Peloton | Polar | Renpho |
| Runalyze | Runna | Samsung Health | Sleep Cycle |
| Strava | Stryd | Suunto | Ultrahuman |
| Wahoo | WHOOP (alpha) | Withings | Zwift |
Beta means a source works for everyone but is still being polished. Alpha means early testing with limited access.
Training platforms on the list include Strava, Runna and Stryd, alongside watches from Apple, COROS, Suunto and Wahoo.
AI assistants
- ChatGPT: official app in ChatGPT’s app directory.
- Claude: listed in Claude’s connector directory.
- Grok, Perplexity and others: connect by pasting your freddy link and signing in.
- Gemini: works as a custom app in Gemini Spark, which needs a Google AI Pro or Ultra subscription. You add it once on a computer with a personal Google account. For now it is US and English only.
What freddy doesn’t do
- It isn’t a coach. The advice comes from the AI you pick, and AI still makes mistakes. Check anything important against your own numbers.
- It can’t change your accounts. It won’t push workouts to your watch or edit anything in Garmin or elsewhere.
- It doesn’t calculate anything. freddy doesn’t produce composite scores or turn your metrics into averages, sums, maximums or minimums. Your assistant gets your data as your devices recorded it and does the analysis itself.
Who freddy suits
freddy lets the AI assistant you already use see your own training and recovery data from more than 100 sources. If your runs, sleep and HRV live in different apps, it turns a multi-app chore into one question, or a morning message you didn’t have to ask for.
AI answers still need a sanity check, WHOOP users may have to wait for a slot, and Garmin’s new third-party terms are worth watching. At $49 a year it is cheap to try. It suits runners with data in two or more places, and it is less useful if one app already answers all your questions.
Quick answers
Is my health data safe with freddy?
Your data is encrypted and stored in the US. freddy doesn’t sell it, doesn’t run AI on it and doesn’t use it to train AI models. It only goes to the assistant you connect.
Can I delete everything from freddy?
Yes. Disconnect a source and its data is deleted straight away. Delete your account and your health data and account details are removed within 30 days. You can also export your data as a CSV file first.
Will Garmin keep working with freddy?
Yes, today it does. freddy uses Garmin’s own sign-in, read-only, and you can revoke access from freddy or Garmin Connect at any time. Garmin’s terms for third-party apps are new, so it’s worth watching how they are applied.
Can I try freddy for free?
Yes. The free plan covers one source and the last 7 days, with no card needed. freddy Pro is $49 a year for unlimited sources and full history.
Author: Tom Tomaszewski, developer of freddy, edited by the5krunner.
If you enjoyed reading this, here is another in the Indie Spotlight series: Indie App Spotlight: Trimetra asks before it changes your thresholds.
Last Updated on 23 October 2026 by tfk the5krunner
Small things I always use
- Garmin 90-degree charging adapter: Charges your Garmin from any USB-C cable. Essential when travelling. I use one.
- Body Glide: The blue anti-chafe stick swimmers and runners carry. I use it.
- Speedo earplugs: Fewer ear infections and no cold-water dizziness. I use them.
- Dryrobe Advance: My winter changing robe for open-water swims. I use one. A cheaper option is the AONYIYI changing robe.
- Maurten: Race fuel that stays easy on the stomach. I use them.
- Beet It Sport nitrate shots: Beetroot shots I take in the days before a race. I use them.
- Garmin charging puck: The quickest way to top up before a session. I use one.
- Injinji: Toe socks that stop rubbing, so you run more. I use them.
- Ultimate toe protectors: Stop black toenails on long runs. They work. I use them.
- Compressport R2 v2 calf sleeves: My calf sleeves of choice. I use them.
- Cellucor C4: My pre-workout before hard sessions.
- TPU tubes: Schwalbe Aerothan, Tubolito and Pirelli SmarTube. Light, tiny spares. I use all three.
- G8 insoles: Adjustable insoles that are good. I use them.
- Cycplus Cube: A 97g electric pump that gets a road tyre rideable in two minutes. I carry one. 5% off with code THE5KRUNNER.
Watches and sensors
- Polar H10: My daily driver for waking HRV.
- Polar Verity Sense: My backup arm-worn HR sensor.
- Nomad bedside charger: Charges my iPhone and Apple Watch overnight. I use it, and many of their bands.
- Train.Red: The best muscle oxygen sensor I’ve used.
- Tymewear: Accurate heart rate and reliable ventilatory zones. I use it to pace endurance rides over an hour.
- Garmin Forerunner 970: A pro-grade triathlon watch. I use this.
- Apple Watch Ultra 4: My daily smartwatch. No phone needed on rides.
- Garmin Fenix 9 Pro: I’ve just bought one.
On the bike
- Continental GP5000 for everyday riding, and Aero 111 on the front for special occasions.
- Helmets: Specialized S-Works Evade 3 for road riding, and Rudy Project Wing for TT-style races. I use both.
- Ravemen FR300: A front light that mounts under your Garmin or Wahoo. I use one.
- Wahoo TRACKR Radar: I use it on one bike and Varia on the other. They perform the same.
- Garmin Varia RTL515: Radar that warns you of cars from behind. I use this model.
- Wahoo ELEMNT Roam 3: The bike computer that’s easy to use. I use mine on most rides.
- Favero Assioma Pro RS2: Accurate power pedals that swap easily between bikes. I use this model.
Home and indoor training
- NPE Runn: Makes my basic treadmill smart, sending more accurate speed and distance to my watch and Zwift. I use it.
- Google Wifi: Keeps Zwift connected in my pain cave. I use it.
- Apple TV 4K: Zwift on the big screen. I use two.
- Google Nest Doorbell (wired, 2nd gen): My video doorbell, running in both Google Home and Apple Home. I use it.
Health, recovery and sleep
- FreeStyle Libre 3 Plus: Shows how my blood sugar responds to diet.
- hDrop: Measures my sweat loss in summer and indoors.
- Fourth Frontier Zone: Checks my heart under load in hard sessions.
- Oura Ring 5: My partner’s recovery tracker of choice.
- Eight Sleep: A cooling mattress cover my partner and I use nightly.
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tfk is the founder and author of the5krunner, an independent endurance sports technology publication. With 20 years of hands-on testing of GPS watches and wearables, and competing in triathlons at an international age-group level, tfk provides in-depth expert analysis of fitness technology for serious athletes and endurance sport competitors. See the gear tfk uses. ID
